Wed Jun 3 · Indoor treadmill · Controlled moderate
moderate · 45 mincoffee adjsleep 7h fragmentedyesterday 40m walk
Warm5m
Build7m
Main23m
Ease5m
Cool5m
2.20%
2.62%
2.83%
2.51%
1.80%
Intensity Profile
WarmBuildMainEaseCool
Warm up
2.2 mph · 0% incline
0 – 5 min
<108 bpm
Build
2.6 mph · 2% incline
5 – 12 min
108–115 bpm
Main
2.8 mph · 3% incline
12 – 35 min
115–123 bpm
Ease off
2.5 mph · 1% incline
35 – 40 min
108–115 bpm
Cool down
1.8 mph · 0% incline
40 – 45 min
<105 bpm
Warm up
0 – 5 min
2.2 mph · 0%
<108 bpm
Build
5 – 12 min
2.6 mph · 2%
108–115 bpm
Main
12 – 35 min
2.8 mph · 3%
115–123 bpm
Ease off
35 – 40 min
2.5 mph · 1%
108–115 bpm
Cool down
40 – 45 min
1.8 mph · 0%
<105 bpm
Duration
45
min
Main HR
115–123
bpm
Cap
128
hard stop
Indoor treadmill; San Ramon outside 74–80°F sunny, avoid heat drift — main 2.8/3% targets 116-123 HR CAP-WATCH: Yesterday outdoor walk HR 89–126: good range. Sore throat nearly gone: keep this controlled, not a hard push. If HR reaches 126 before min 25, dial main to 2.6/2% STOP if headache, dizzy, vision changes, or calf pain If HR <115 at min 25 and throat feels normal, bump incline to 4%. If >128 or throat/chest feels worse, drop to flat easy or stop Drink water in small sips (PPG sensor reads bottle-raise as spike) Sit 2 min before standing.